How Do I Break Through a Weight Loss Plateau?

If you feel stuck with your weight, the first step is to confirm it’s truly a plateau. Weight can fluctuate for reasons unrelated to fat or muscle, like water retention or digestion.

What Should I Check If My Weight Is Stuck?

• Do you weigh yourself at least 3 times a week? One single weight isn’t enough to see the full picture.
• Are you tracking body measurements? Lack of change may indicate a real plateau.
• Are you following your nutrition plan correctly? Make sure to respect portions and weigh foods in their correct state (cooked vs. raw).
• Do you log foods eaten outside the plan? Even small extras—like 2 tablespoons of oil—can add ~200 kcal.
• Are you keeping up with your activity level? If you log “2–3 workouts per week” but don’t meet it, your calories may be off.
• Are you sleeping 6–7 hours per night? Poor sleep can slow fat loss and increase appetite.

Answering these questions honestly will help you spot what’s holding you back and make the right adjustments to overcome a plateau.